CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set
10 unweighted good mornings
20 walking lunge steps
:30 up-downs
SPECIFIC WARMUP
HANDSTAND PUSH-UP PROGRESSION | 8:00
5 push-ups to down dog
10 shoulder taps in pike position
5 pike push-ups
:20 handstand hold against wall
5 handstand negatives
1:00 handstand push-up practice
HANG SQUAT CLEAN PROGRESSION | 5:00
6 hang deadlift and shrugs (from mid-thigh)
6 hang muscle cleans
6 front squats
6 hang squat cleans
SKILL WORK
Hang Squat Clean (EMOM 6:
2 hang squat cleans
)
– Build to a heavy set of 2.
MINI ROUND
5 handstand push-ups
5 hang squat cleans
WORKOUT
Metcon (Time)
RX
21-15-9
Handstand push-ups
Hang squat cleans (75/115 lb)
INTERMEDIATE
21-15-9
Pike push-ups
Hang squat cleans (65/95 lb)
BEGINNER
15-12-9
Double-DB shoulder presses (10/15 lb)
Hang squat cleans (35/45 lb)
COOL DOWN
1:00 couch stretch/leg